Thursday 10.17.19

STRETCH AND MOBILITY 15min of your choice PRE-GAME CONDITIONING AMRAP 20 250m Row 5 OHS (light load) 5 Lateral Burpees over barbell 5 Thrusters (light load) 5 T2B OPEN 20.2 watch party at 6:30

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Tuesday 10.15.19

BACK SQUAT @90% of 1RM 7 sets of 3 starting at 50% and working up to 75% CONDITIONING 3RFT w/partner 400m Row 15 Wallballs (20/14) 15 Deadlifts (205/145) Follow the Leader (funnel onto the rower)

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Monday 10.14.19

POWER CLEAN + DUBS 15 Double Unders + 2 Power Cleans 15 Min build to heaviest CONDITIONING AMRAP 15 5 Strict Pull Ups 10 DB Hang Clean and Jerk (50/35) 15 Sit Ups

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Thursday 10.10.19

CONDITIONING 5 Rounds NOT for Time 10/8 Calorie Bike 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters 9 Lateral Burpees 40-50% of 1RM Clean and Jerk OPEN 20.1 WATCH PARTY Rogue will begin broadcasting at 6:30pm Bring your chairs, dinner, and “recovery” beverages to watch the announcement and those doing Thursday Throwdown. Immediately Read more about Thursday 10.10.19[…]

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Tuesday 10.08.19

DEADLIFT @ 90% of 1RM 5-4-3-2-1-1-1 (70-75-80-82-85-87-90%) CONDITIONING 10 RFT alternating w/partner 25 Double Unders 6 Deadlifts (225/155) 25 Doubles Unders

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Monday 10.07.19

BACK SQUAT (90% of 1RM) 5-4-3-2-1-1-1+ @ 70-75-80-82-85-87-90% CONDITIONING AMRAP 18 8 C2B Pullups 16 Alt. DB Goblet Lunges (50/35) 8 Lateral Burpees over DB 400m Run

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Friday 10.04.19

CONDITIONING AMRAP 25 w/partner 50 Wallballs (20/14) 40 KBS (53/35) 30 Calorie Row 20 Box Jumps AMRAP 25 Individual 25 Wallballs (20/14) 20 KBS (53/35) 15 Calorie Row 10 Box Jumps

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